Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending May 31, 2009:

activity	#	time	miles		km		+m				load
Bike	2	2:00:00	22.09	(11.0/h)	35.55	(17.8/h)	214				205.0
Running - Road	3	1:44:15	13.14	(7:56)	21.15	(4:56)	317				242.3
Orienteering	1	53:17	3.23		5.2			15 /	19c	78%	133.1
Warm up/down	3	35:00									35.0
Other Sport	1	35:00
Running Intervals	2	28:10	4.04	(6:58)	6.5	(4:20)	437				112.7
Total	6	6:15:42	42.5		68.4		968	15 /	19c	78%	728.0
[1-5]	6	5:20:42

1:48

0:00

» now

Sunday May 31, 2009 #

Bike 57:00 [2] 17.65 km (18.6 kph) +214m
shoes: Claude Butler Trail Ridge(Bike

out in the evening to blow off some steam. Out towards Redmires, then across to Fulwood Lane, down Porter Brook to Endcliffe park, up to Fulwood road, back via Broomhill. Bazzin!
actually span a highish gear at times as well!

Saturday May 30, 2009 #

Running - Road 36:30 [2] 7.05 km (5:11 / km) +115m 4:47 / km
shoes: Asics somethings

Evening run (although it felt like 2pm) in the BBQ air. Heavygate, Bole Hill, Stables, Allotments (old bloke in Speedos watering mud) and Dragon Stone with euromoose before breaking, then I headed up to Sandygate (past RachFR and Ingrid), to Crosspool, Lydgate (passed the girls again), Forres road and School road. Was going to burn School Road, but just thinking about it made my knees complain!

Friday May 29, 2009 #

Note

1 down, 5 to go. Never have to do genetics ever again which is the positive :D
Fell asleep infront of the TV, lost 2hours. Bonza!

Thursday May 28, 2009 #

Running - Road (Road) 34:00 [2] 6.8 km (5:00 / km) +100m 4:39 / km
shoes: Inov8 RocLite 320

down to Bingham via Spar (yes, that's it's name now!) and Endcliffe.
then back. Felt better on the way back than normally do after intervals

C • Spar 2

Warm up/down warm up/down 10:00 [1]

jog warm up with the usual bits and bobs, waiting in between reps

Running Intervals hills (pairs of 3) 9:10 [4] 2.5 km (3:40 / km) +147m 2:50 / km
shoes: Inov8 RocLite 320

paired with Mark, 3xshortened-long laps, 3xmedium, 3x extended short on the trees in Bingham.
felt not too shabby. Bit warm mind.

Wednesday May 27, 2009 #

Running - Road (Road) 33:45 [3] 7.3 km (4:37 / km) +102m 4:19 / km
shoes: Asics somethings

These shoes are holding up quite well considering they're a year old and not meant to be used too much. Don't yet need to start on the shiny pair in my room!
'easy' run with Zanthe - I should do more of her 'easy' runs as I'll get quicker quickly! (ok, so I started up school road a bit too fast and she kept the pace up)
To Sandygate via crosspool, then down to Ranmoor, along to Broomhill (pushed the pace here. Well, Zanthe did...) then back via Crookesmore road.
Felt OK as had someone to keep me going.

C • tintervals 1

Tuesday May 26, 2009 #

Bike 35:00 [1] 10.9 km (18.7 kph)
shoes: Claude Butler Trail Ridge(Bike

out to Crimicar lane, down it, then back through Ranmoor/Broomhill to spin the legs out.

Warm up/down warm up/down 5:00 [1]
shoes: Asics somethings

jog to springvale. wd was walking.

Running Intervals hills (Springvale Pyramids) 19:00 [4] 4.0 km (4:45 / km) +290m 3:29 / km
shoes: Asics somethings

15,30,60,90,60,30,15,30,60,60,30,15.
The girls had brought along someone called Ben who pushed me up most of the time, got me on a few.
felt good, biking had evidently done something for the legs :)
Even managed to get up on the balls of my feet at times!

distance/climb and time are all a bit of a guess.

Bike 28:00 [2] 7.0 km (15.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Out to Den Bank with Luce and Zizi to watch the Hallam Chase. Decided to take a different route from crosspool around the allotments, without knowing that there's a nice steep hill there.
Baker seemed to be storming it (although it'd take some going to catch the Handicap leader wityh less than a mile to go), but we only saw Gaz once...

C • In defence of gaz. His ankl... 1

Monday May 25, 2009 #

Warm up/down warm up/down 20:00 [1]
shoes: Asics somethings

Bit of jogging to the station, jog to MicrO start, and some warming up whilst we waited for Faz to take his time...

Orienteering race (York City MicrO) 20:00 [0]

Cleaned it - nothing wrong, so no penalties!

Orienteering race (York City Race) 33:17 [4] **** 5.2 km (6:24 / km)
spiked:15/19c shoes: Asics somethings

Tried to push it, but couldn't really get out of 3rd gear, which was a problem as there were quite a few dead running legs. Even on the alive-running legs I was getting left by M45s...
Took a bit of time to realise what the map was on about to one, but then was OK and took the best route. Slight miss on 2.1st Butterfly was ok, cocked up the second one, both leaving and then re-entering the central control. Then slow on the long legs to 13 (Dave passed me here) and 17.
Would have liked to have spent a bit more time in and around the city centre as it was really good last year. Course OK, but could have been better.
Just had no poke after last weekend's races and a fair amount of training this week.
Most legs were about 115% of Dangers (apart from the one error in Butterflys), but neiter of us were really in best condition. Shows how slow I was when he took a longer route to #1, AND had a 20sec wait at the start, and he still beat me there by a few seconds :)

Note

When the nutter gets on the train, does the nutter sit next to you?
He sits next to ShUOC!
Anyone seen my camel?!

Other Sport warm up/down (Mad Skillz) 35:00 [0]
shoes: Asics somethings

Dave and I were so impressive we even drew some attention from some scouts!
(ok, they were members of the XC club...)
SPOOK beware - I may kick the ball this year!

« Earlier | Later »